
Curries, Asian-style
3 ratingsRate
Stir-fried barley with chicken and bok choy
We love this dairy-free, low-calorie recipe - the barley adds another flavour profile and goes well with bok choy and succulent stir-fried chicken.
Serves: 4
Time to make: 25 mins
Total cost: $15.28 / $3.82 per serve
(at time of publication)
Ingredients
Units: Metric | Imperial (US)
- 1 cup (200g) pearl barley
- 2 teaspoons sesame oil
- 500g chicken breast fillets, thinly sliced
- 1 medium red onion, thinly sliced
- 2 teaspoons freshly grated ginger
- 1 medium red capsicum, seeded, thinly sliced
- 1 ½ cups trimmed, halved snow peas or green beans
- 1 bunch bok choy, trimmed, cut into 6cm lengths
- 1 tablespoon reduced-salt soy sauce
- 1 tablespoon mirin
- 2 teaspoons lightly toasted sesame seeds, to serve
Instructions
- Cook barley in a large saucepan of boiling water over medium-high heat for about 25 minutes, or until al dente. Drain well.
- Meanwhile, place half the oil in a large wok over high heat. Stir-fry chicken for 2 minutes, or until browned. Transfer to a bowl and set aside.
- Return wok to high heat and add remaining oil. Stir-fry onion and ginger for 1 minute. Add capsicum and snow peas and stir-fry for 1–2 minutes, or until almost tender. Add bok choy and stir-fry for a further minute.
- Return chicken to wok with cooked barley, soy sauce and mirin. Toss together until combined and heated through. Serve garnished with sesame seeds.
Nutrition Info (per serve)
-
Calories 400cal
-
Kilojoules 1680kJ
-
Protein 36g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 40g
-
–Sugars 8g
-
Dietary fibre 12g
-
Sodium 220mg
-
Calcium 90mg
-
Iron 4mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Mark O'Meara
First published: May 2017
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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This was surprisingly tasty – the barley worked really well – will definitely cook again.